RSS Feedhttps://10.40.239.129/blogs/rss-feed/Blog RSS Feeden{A0C3093E-A0D0-4A75-B2DA-89E2E6EFDD27}https://10.40.239.129/blogs/2017/08/how-to-keep-your-eyes-safe-during-a-solar-eclipse/How to Keep your Eyes Safe During a Solar Eclipse<p>It seems everybody in the path of the solar eclipse on August 21 is planning to take a peek, but there are precautions you need to take to view the eclipse safely without permanently damaging your eyes.</p>
<p>&ldquo;To safely watch a partial solar eclipse, like we&rsquo;ll have in Utah, you must have protective solar filter sunglasses that meet a specific worldwide standard known as ISO 12312-2 certification,&rdquo; says Intermountain Riverton Hospital ophthalmologist Lyndon Tyler, MD. </p>
<p>&ldquo;If you view a partial eclipse without certified solar glasses, you could burn a hole in the back lining of your eye, or the retina,&rdquo; he warns. &ldquo;The front of your eye is basically a series of magnifying glasses that focuses light on the retina. Just like sunlight passing through a magnifying glass can burn a leaf, direct sunlight passing through the front of the eye can burn a permanent hole in your retina.&rdquo; </p>
<p>&ldquo;It&rsquo;s very important to clearly and firmly explain these dangers to children,&rdquo; he adds.</p>
<h2>What happens if you watch an eclipse without protecting your eyes?</h2>
<p>According to Dr. Tyler, the part of the eye that typically gets burned by the sun is right in the center of your vision because looking directly at the sun focuses all of its light at this location.</p>
<h3>Typical symptoms of eclipse-related eye damage</h3>
<ul>
<li>Blurry vision</li>
<li>A blind spot right in the center of your vision</li>
<li>Seeing a bend in things that should be straight (like telephone poles and doorways)</li>
</ul>
<p>Symptoms may not be immediate. Visit your eye doctor if you think you may have damaged your eyes.</p>
<h2>Proper eclipse-viewing glasses </h2>
<p>Make sure eclipse-viewing glasses are certified, not damaged &mdash; and make sure you wear them properly.</p>
<ul>
<li>Lenses should be ISO 12312-2 certified.&nbsp;</li>
<li>Make sure they haven&rsquo;t been&nbsp;<a href="https://www.amazon.com/gp/help/customer/display.html?nodeId=202180160&amp;ref=sxts_snpl_1_1_3172104202&amp;qid=1502917084&amp;pf_rd_m=ATVPDKIKX0DER&amp;pf_rd_p=3172104202&amp;pf_rd_r=ZD1XRWZ05TSFC5HHFSWY&amp;pd_rd_wg=1Wepv&amp;pf_rd_s=desktop-signpost&amp;pf_rd_t=301&amp;pd_rd_w=xy10w&amp;pf_rd_i=eclipse+glasses&amp;pd_rd_r=5A5F674JYEQB1YGVMJM1" target="_self" style="display: inline !important;">recalled by Amazon.com</a>. The retailer has sent emails to customers who purchased recalled glasses.</li>
<li>Check lenses for scratches or other damage. </li>
<li>Regular eyeglasses, camera lenses, homemade filters, and very dark sunglasses are <strong>not </strong>sufficient to protect your eyes from sun damage.</li>
<li>Be careful to make sure solar filter lenses are in place before you look at the sun, and make sure you look away from the sun before you remove the lenses.</li>
</ul>
<p>More information:&nbsp;<a href="https://www.aao.org/eye-health/tips-prevention/solar-eclipse-eye-safety" target="_self">https://www.aao.org/eye-health/tips-prevention/solar-eclipse-eye-safety</a><span style="text-decoration: underline;"></span></p>
<h3>If you&rsquo;re lucky enough to be in the &ldquo;path of totality&rdquo; </h3>
<p>People who are in an area where the eclipse will be total or 100 percent can take off their eclipse glasses while the sun is completely covered by the moon, but should look away and put their glasses back on as soon as bright sun starts to appear. Nasa has a <a href="https://eclipse2017.nasa.gov/safety" target="_self">special website set up to illustrate the percentage of totality</a> in your location. </p>Wed, 16 Aug 2017 00:00:00 -0600{ADDFAE39-5F2F-4DEE-93D0-28245AECE1C4}https://10.40.239.129/blogs/2017/08/why-should-i-care-about-my-cholesterol/Why Should I Care About My Cholesterol?<p>Cholesterol has long been branded as a villain, dead set on wreaking havoc in our bodies. To combat this villain, we&rsquo;ve been told to avoid egg yolks and butter and cut back on burgers, bacon, and cheese. (The horror!) While it&rsquo;s true that <a href="http://www.heart.org/HEARTORG/Conditions/Cholesterol/Cholesterol_UCM_001089_SubHomePage.jsp" target="_self">high cholesterol in the blood is one of the major risk factors for heart disease and stroke</a>, there&rsquo;s more to cholesterol than dire headlines and dietary restrictions.</p>
<p>To understand the truth about cholesterol, we need to dive into its origin story. Let&rsquo;s start with the basics.</p>
<h2>What is Cholesterol?</h2>
<p><a href="https://intermountainhealthcare.org/services/heart-care/conditions/high-cholesterol/" target="_self">Cholesterol is a waxy, fat-like substance found in the cells of the body</a> and used to make vitamin D and hormones and help in food digestion. Cholesterol is naturally produced in the liver but also comes from the food we eat, specifically from animal sources like meat, poultry, and dairy products.</p>
<p>Cholesterol travels in our bloodstream through lipoproteins. These are special particles made of fat (lipid) and protein. There are two types of lipoproteins that carry cholesterol in the body, which is why we have &ldquo;good&rdquo; cholesterol, and &ldquo;bad&rdquo; cholesterol.</p>
<h3>HDL: The &ldquo;Good&rdquo; Cholesterol</h3>
<p>The first type of cholesterol is known as high-density lipoprotein (HDL). HDL is considered the &ldquo;good&rdquo; cholesterol and plays a vital role in the functioning of the human body by helping to maintain the structure of cells and blood vessels. HDL also assists the body in hormone production. Cholesterol stored in the adrenal glands, ovaries, and testes is converted to steroid hormones, which help the body combat problems with weight, sex, digestion, bone health, and mental health. In addition, HDL cholesterol helps the liver create bile, which helps us digest the food we consume.</p>
<h3>LDL:&nbsp; The &ldquo;Bad&rdquo; Cholesterol</h3>
<p>The second type of cholesterol is low-density lipoprotein (LDL). LDL is dubbed &ldquo;bad&rdquo; cholesterol because too much of it can lead to the formation of sticky deposits, or plaque, along artery walls. When there&rsquo;s too much of this bad cholesterol in the body, a condition called <strong><a href="https://medlineplus.gov/ency/article/000392.htm" target="_self">hypercholesterolemia</a></strong> can develop. Hypercholesterolemia is not only a word to fear in a spelling bee, it&rsquo;s also a scary condition because the plaque formed by all the bad cholesterol can eventually constrict the flow of blood to the brain, heart, and other organs, which increases the risk of heart disease, heart attack, and stroke.</p>
<h3>Optimal Blood Cholesterol Levels</h3>
<p>After the age of 20, your cholesterol levels naturally begin to rise. In men, cholesterol levels generally level off after age 50. Women&rsquo;s cholesterol levels often remain low until menopause, after which they rise to about the same levels as men.</p>
<p><strong>RELATED: <a href="https://intermountainhealthcare.org/blogs/2017/03/5-ways-to-lower-your-cholesterol/" target="_self">5 Ways to Lower Your Cholesterol</a></strong></p>
<p>Family history also plays a role in cholesterol levels, which is why everyone over the age of 20 should have their cholesterol levels measured every few years. The normal range for total blood cholesterol falls between 140 and 200 mg/dL. Anything over 240 is considered high.</p>
<p>For LDL blood levels, the optimal number is under 100 mg/dL. Anything over 160 is considered high.</p>
<p>HDL levels of 60 mg/dL or higher help protect against heart disease. A number less than 40 signifies a major risk factor for heart disease. </p>
<p>So, remember, there&rsquo;s good cholesterol and bad cholesterol. Embrace the good and fight the bad!</p>Mon, 14 Aug 2017 00:00:00 -0600{82090669-2A4E-4BE3-862A-A5A0E720542F}https://10.40.239.129/blogs/2017/08/brian-head-wildfire/Brian Head Wildfire: How Intermountain Responded and How You Can Be Prepared<p class="Body" style="margin: 0in 0in 8pt;">Here are some lessons Steve learned as he&rsquo;s fought wildfires, how Intermountain prepares for fires, and how you can prepare.</p>
<b>
<h2>What was it like fighting the Brian Head fire?</h2>
</b>
<ul>
<li>Steve was deployed to the fire on June 22 and stayed through July 5 &mdash; a total of 14 days. He worked 16 hours per day, from 6 a.m. until 10 p.m. every day.</li>
<li>For the first week of his deployment, Steve was assigned to help protect the Thunder Ridge Boy Scout camp near Parowan. Then he moved to the other side of the mountain to help protect Highway 143 near Panguitch.</li>
<li>At its peak, more than 1,700 firefighters from all over the country were helping battle the Brian Head blaze. &ldquo;With so many people at base camp, the lines for the showers and food got pretty long some nights,&rdquo; Steve says. &ldquo;We had to prioritize whether we wanted to eat first or shower. I&rsquo;ll admit I often went a day or two without a shower.&rdquo;</li>
<li>Firefighters came from all over the U.S. to help, including from California, Alaska, Wisconsin, and Oklahoma. &ldquo;It was fun meeting people from all over the country,&rdquo; Steve says. &ldquo;And since much of the firefighting was happening at above 8,000 feet, it was fun watching people get used to the elevation.&rdquo;</li>
<li>Steve says it was a tough two weeks, but also very rewarding. &ldquo;The best part was when we saw how grateful the staff of the Boy Scout camp was when we were able to save their camp,&rdquo; Steve says. &ldquo;That&rsquo;s why I do it.&rdquo; </li>
</ul>
<b>
<h2>How do wildfires like the Brian Head fire affect Intermountain facilities?</h2>
</b>The Brian Head fire came within miles of Garfield Memorial Hospital in Panguitch, and although the facility wasn&rsquo;t threatened by flames, the hospital&rsquo;s team did feel the effects of the fire.
<ul>
<li>Several people were treated at Garfield Memorial for problems related to smoke inhalation, and the hospital treated five firefighters in their emergency department.</li>
<li>The hospital team took proactive steps to prepare for the fire in case it got too close, including figuring out how they&rsquo;d relocate patients from their long-term care facility and reviewing plans for how they&rsquo;d handle disruptions in utilities and supplies. They also had a plan for how they&rsquo;d cope in case they got a sudden influx of patients. All Intermountain facilities have similar plans in place for how they&rsquo;d respond to fires and other disasters.</li>
<li>Wildfires often burn power lines and threaten water supplies, which can disrupt electricity and water at medical facilities. Luckily Garfield Memorial didn&rsquo;t experience any disruptions, but they had backup sources in place just in case.</li>
<li>After a wildfire is out, there&rsquo;s an increased risk of flashfloods and landslides in burned areas, which could damage roads and structures &mdash; and possibly cause injuries. Crews are working to reseed the areas burnt by the Brian Head Fire, but the danger remains high. </li>
</ul>
<b>
<h2>How can you prepare for wildfires?</h2>
</b>Utah is among the top 10 states that are most at risk from wildfires. Last year more than 1,000 wildfires in Utah burned more than 101,000 acres.<b> </b>If you have a home or cabin in an area that&rsquo;s at risk for wildfires, here are some ways you can protect yourself and your property:
<ul>
<li>Create and maintain an area approximately 30 feet away from your home that&rsquo;s free of anything that will burn &mdash; such as wood piles, dried leaves, brush, and other landscaping that can burn. This defensible space can create a barrier between your home and the fire. <br />
&nbsp;&nbsp;&nbsp; &ldquo;When firefighters go into an area with threatened homes, like they did at Brian Head, they&rsquo;ll identify homes they think they can save,&rdquo; Steve says. &ldquo;If a home doesn&rsquo;t have at least 30 feet of defensible space surrounding it, they often won&rsquo;t even try to defend it. They just don&rsquo;t have the time and resources, especially if the fire is imminent.&rdquo;</li>
<li>Make a plan for how you&rsquo;ll evacuate if a fire comes, including where to go and how to get there, and have an emergency preparedness kit stocked and ready to grab at a moment&rsquo;s notice. &ldquo;A fire can shift directions quickly and unpredictably, so you may not have much notice before you have to leave,&rdquo; Steve says. &ldquo;You should always be ready to leave quickly.&rdquo; </li>
<li>You can find many more suggestions and resources at <a href="https://www.ready.gov/wildfires">Ready.gov</a></li>
</ul>
<p class="Body" style="margin: 0in 0in 8pt;">The Brian Head fire started on June 17 when a cabin owner tried to burn weeds around his property. The wildfire destroyed 13 homes and eight outbuildings and caused hundreds of people to evacuate their homes for nearly two weeks. The fire burned more than 72,000 acres and cost an estimated $34 million. At one point, the Brian Head fire was the largest wildfire in the country.</p>Fri, 11 Aug 2017 00:00:00 -0600{F044236C-C0AE-45FF-B3B2-32CB9DF193DC}https://10.40.239.129/blogs/2017/08/is-it-a-bump-on-the-head-or-is-it-a-concussion/Is It a Bump on the Head, or Is It a Concussion?<p>According to the Centers for Disease Control, nearly four million <strong>concussions</strong> happen from sports and recreational activities every year in the U.S., but only a fraction of them are diagnosed. </p>
<br />
<iframe width="560" height="315" src="https://www.youtube.com/embed/NULmBMA2uP0?rel=0&amp;showinfo=0" frameborder="0"></iframe>
<h2>What is a concussion?</h2>
<p>A <a href="https://intermountainhealthcare.org/services/brain-spine/conditions/concussion/">concussion</a> is a traumatic brain injury that results when the cells in the brain are rotated or stretched, and that injury causes a chemical imbalance. You can call it a concussion or a traumatic brain injury. Either way, no two head injuries are alike. </p>
<h2>What causes a concussion?</h2>
<p>Common causes of traumatic brain injury include falls, playground accidents, explosions, and sports. It&rsquo;s important to note that you can get a concussion even when you don&rsquo;t hit your head. For instance, if you take a direct hit to the body in a football game, you may not hit your head, but that force is transmitted through your body to your neck and then to your brain, which causes rotation and bumps your brain inside your skull. That force can give you a concussion without a blow to the head.</p>
<h3>How can you tell if it&rsquo;s a concussion?</h3>
<p>During a car accident, 34-year-old Amelia Wilcox injured her wrist after another driver t-boned her car at 40 miles an hour. What she didn&rsquo;t know was that she had also suffered a severe concussion in the wreck. </p>
<p>After the accident, Amelia had a difficult time talking or even forming sentences. Even making dinner for her family seemed impossible. She didn&rsquo;t hit her head in the accident and all of her head scans came back normal. </p>
<p>When Amelia ended up at the hospital, her diagnosis became clear. She had a severe concussion. With continued individualized care, Amelia is slowly getting back on track. </p>
<h3>How long does a concussion last?</h3>
<p>Symptoms of a <strong>concussion</strong> can last for days, weeks, and in Amelia's case, months or years. Signs and symptoms may not be noticeable right away, but if your headaches, dizziness, confusion, and nausea persists, you should see a doctor.</p>Thu, 10 Aug 2017 00:00:00 -0600{C939140B-710D-4502-9562-1C287E458989}https://10.40.239.129/blogs/2017/08/3-tips-to-eat-healthy-when-youre-short-on-time/3 Tips to Eat Healthy When You&#39;re Short on Time<p style="margin: 0in 0in 0.0001pt;">In today's busy multitasking world, time can be one of the biggest obstacles to eating healthy. There are some easy solutions out there, and if you make eating a priority, things can start to fall into place. Below are some of my favorite time-saving tips and recipes that help me and my family eat healthy.</p>
<strong>
<h3>1. Prepare meals by cutting up your veggies in advance.</h3>
</strong><strong></strong>
<p style="margin: 0in 0in 0.0001pt; vertical-align: baseline;">Have a &ldquo;cut day&rdquo; when you prepare your vegetables. Make carrot sticks, cut up celery, cauliflower, or green peppers, then put them in baggies ready to grab. Individual hummus packs are great to take on-the-go with veggies. Cut up hearts of romaine lettuce and use a salad spinner (get one for around $15). Salad keeps fresh in the fridge in a salad spinner for many days. Try the Spanish Salad receipe below. </p>
<p style="margin: 0in 0in 0.0001pt;"><strong></strong></p>
<h3 style="margin: 0in 0in 0.0001pt;"><strong><br />
</strong></h3>
<h3 style="margin: 0in 0in 0.0001pt;"><strong>2. Make enough healthy meals for leftovers.</strong> </h3>
<p style="margin: 0in 0in 0.0001pt;">You can have premade healthy snacks for your family in just 15 minutes. I recommend making a batch of high-energy, healthy snacks that you can grab throughout the day to keep everyone happy. I&rsquo;ve listed two family favorite recipes, Snack Packs and Protein Balls, &nbsp;below. Breakfast is another meal you can prepare the night before. With just a few minutes of preparation, you can have breakfast ready and waiting in the morning (or for the next three mornings!). Check out the Overnight Oats recipe. </p>
<h3 style="margin: 0in 0in 0.0001pt; vertical-align: baseline;"><strong><br />
</strong></h3>
<h3 style="margin: 0in 0in 0.0001pt; vertical-align: baseline;"><strong>3. </strong><strong>Cook excess meat and store in the freezer for later.</strong></h3>
<p style="margin: 0in 0in 0.0001pt;">Dinner can be tricky, but there are some standbys you can always have on hand. When you have a little extra time, cook meats in portions that can be used later in recipes. Frozen precooked chicken or ground beef can be used in casseroles and soups and save time on preparation. Try the Tortilla Soup recipe below.&nbsp; </p>
<p style="margin: 0in 0in 0.0001pt;"><strong><br />
</strong></p>
<strong>
<h2 style="text-align: center;">Time-Saving Recipes </h2>
</strong>
<p style="margin: 0in 0in 0.0001pt;"><strong></strong></p>
<p style="margin: 0in 0in 0.0001pt;"><strong>OVERNIGHT OATS</strong></p>
<p style="margin: 0in 0in 0.0001pt;"><strong>INGREDIENTS</strong></p>
<ul>
<li>1 &frac12; cups oats</li>
<li>1 cup unsweetened applesauce</li>
<li>2 cups milk </li>
<li>Add a handful of each: almonds, sunflower seeds, raisins, pumpkin seeds, and chia seeds (a good source of healthy fat and also available in bulk); this recipe has about three servings</li>
</ul>
<p style="margin: 0in 0in 0.0001pt; vertical-align: baseline;"><strong>PREPARATION</strong></p>
<p style="margin: 0in 0in 0.0001pt; vertical-align: baseline;">Mix all ingredients refrigerate ingredients overnight. Optional: Top with fresh berries and cinnamon in the morning. I prefer to eat this cold.</p>
<p style="margin: 0in 0in 0.0001pt;"><strong></strong></p>
<p style="margin: 0in 0in 0.0001pt;"><strong><br />
</strong></p>
<p style="margin: 0in 0in 0.0001pt;"><strong>SNACK PACKS</strong></p>
<p style="margin: 0in 0in 0.0001pt;"><strong>INGREDIENTS</strong></p>
<ul>
<li>About 1/3 cup dry cereal: good choices are Cheerios, Kashi Autumn Wheat, or Quaker Oatmeal Squares with a hint of cinnamon </li>
<li>About 2-3 Tbsp. nuts (pick your favorite &mdash; my family likes cashews and almonds)</li>
<li>About 1-2 Tbsp. dried fruit (craisins, raisins, dried apricots; you can find good prices on nuts and dried fruit in the bulk section; WinCo has good prices)</li>
<li>Optional: about 1-2 Tbsp. chocolate chips&nbsp;</li>
</ul>
<p style="margin: 0in 0in 0.0001pt;"><strong>PREPARATION</strong><strong></strong></p>
<p style="margin: 0in 0in 0.0001pt;">Put all ingredients in individual sandwich baggies. Make several at a time. </p>
<p style="margin: 0in 0in 0.0001pt;"><strong></strong></p>
<p style="margin: 0in 0in 0.0001pt; background: white;"><strong><br />
</strong></p>
<p style="margin: 0in 0in 0.0001pt; background: white;"><strong>PROTEIN BALLS</strong></p>
<p style="margin: 0in 0in 0.0001pt; background: white;"><strong>INGREDIENTS </strong></p>
<ul>
<li>2-2 &frac12; cups oats</li>
<li>1 cup peanut butter</li>
<li>&frac12; cup honey</li>
<li>2 scoops vanilla protein powder</li>
<li>1 tsp. vanilla</li>
<li>1 tsp. almond extract</li>
<li>Optional: chia seeds </li>
</ul>
<p style="margin: 0in 0in 0.0001pt;"><strong></strong></p>
<p style="margin: 0in 0in 0.0001pt;"><strong>PREPARATION</strong></p>
<p style="margin: 0in 0in 0.0001pt;">Combine all ingredients in large bowl until well incorporated. Roll in small balls and serve (I use small cookie scoop to make the balls). &nbsp;Store in airtight container in the fridge or freezer.</p>
<p style="margin: 0in 0in 0.0001pt;"><strong></strong></p>
<p style="margin: 0in 0in 0.0001pt;"><strong><br />
</strong></p>
<p style="margin: 0in 0in 0.0001pt;"><strong>TORTILLA SOUP</strong></p>
<p style="margin: 0in 0in 0.0001pt;"><strong>INGREDIENTS</strong></p>
<ul>
<li>2 cans low sodium chicken broth</li>
<li>1 15 oz. can each: kidney beans, black beans and pinto beans (drained and rinsed)</li>
<li>1-2 cans diced tomatoes with green chili peppers</li>
<li>1.25 oz. package taco seasoning</li>
<li>1 oz. ranch dressing mix or ranch dressing </li>
<li>2 cooked shredded chicken breasts (make a large amount in the Crock-Pot prior and freeze). Can also use canned chicken.</li>
<li>Optional: A few Tbsp. sour cream</li>
</ul>
<p style="margin: 0in 0in 0.0001pt;"><strong>PREPARATION</strong></p>
<p style="margin: 0in 0in 0.0001pt;">Combine all ingredients into a large pot. Mix well, reduce heat to low and simmer for 30 minutes or until heated through.<strong></strong></p>
<p style="margin: 0in 0in 0.0001pt;" />
<div style="float: left; margin-bottom: 15px; background: #f2f2f2; width: 100%; font-weight: bold; border-left: 4px solid #004499; display: block; padding-left: 10px; font-family: &quot;Open Sans&quot;, sans-serif;">
<p>
Recommended for you: <a href="https://intermountainhealthcare.org/blogs/2016/07/heart-healthy-recipe-baked-ziti-summer-vegetables/">Heart Healthy Recipe: Baked Ziti with Summer Vegetables</a></p>
</div>Wed, 09 Aug 2017 00:00:00 -0600{2DBC3941-F2B6-47F3-AE6D-C0464237606E}https://10.40.239.129/blogs/2017/08/how-to-choose-healthy-and-convenient-summer-foods-for-kids/How to Choose Healthy and Convenient Summer Foods for Kids<p>The biggest barrier to healthy eating &mdash; for ourselves and our kids &mdash; is convenience. Junk food can be the fastest and easiest option if we don&rsquo;t plan ahead for healthy snacks. </p>
<br />
<iframe width="560" height="315" src="https://www.youtube.com/embed/voV4r_a994Q?rel=0&amp;showinfo=0" frameborder="0"></iframe>
<p>The secret is to create the habit of healthy eating &mdash; and to plan ahead by buying and preparing healthier options. Getting kids to try new foods is no easy task, but modeling healthy eating and preparing fun, convenient, and healthy snacks is a good way to create the right habits. </p>
<h3>Convenience is Key</h3>
<p>We&rsquo;re all likely to reach for the easiest thing to grab, so the first step is to make healthier choices the most convenient. </p>
<ul>
<li>Don&rsquo;t buy salty chips and high-calorie junk foods at the grocery store </li>
<li>Put easy-to-eat fresh fruits, meats, cheeses, etc., in the fridge and your kid&rsquo;s backpack</li>
</ul>
<p>You can also create easy and delicious treats your kids can help prepare. Here are some easy and fun ideas:</p>
<ul>
<li><strong>Fruit and cheese kabobs</strong>. Finger foods are always a great way to go for kids. Try adding fresh mozzarella chunks and various fruits for a great combination of protein and nutrients. </li>
<li><strong>Greek yogurt and berry parfait</strong>. This simple and tasty option packs a protein punch. Layer fruits like bananas, strawberries, blueberries, and kiwi with Greek yogurt.</li>
<li><strong>Frozen Chocolate banana popsicles</strong>. This is a perfect summertime dessert your kids can even help create. Try adding nuts for a dose of healthy fats and protein.</li>
</ul>Mon, 07 Aug 2017 00:00:00 -0600{006C5E07-6736-4E3C-B1D4-C02295E164EA}https://10.40.239.129/blogs/2017/08/new-ways-and-places-to-hike-and-bike-in-utah/New Ways and Places to Hike and Bike in Utah<p>Intermountain Healthcare created the Healthy Hikes and Rides website and app in 2015 and has been expanding ever since to include more features and trails. Here are new additions to help you find your trail.</p>
<p><strong>Expanded Trials</strong></p>
<p>Over a hundred new trails have been added so far in 2017 in the Healthy Hikes and Rides. Every trail information synopsis shows photos throughout the trail, directions and maps to trailheads, elevation gains, terrain, and GPS download to use with particular devices to help with wayfinding. </p>
<p>The Healthy Hikes and Rides can be found on Intermountain&rsquo;s Health Hub app. So you can get the information at any time. You can find hidden treasures such as <a href="https://intermountainhealthcare.org/services/wellness-preventive-medicine/live-well/move-well/healthy-hikes/find-a-hike/jacks-mountain/" target="_blank">Jack&rsquo;s Mountain</a> or tackle iconic trails such as <a href="https://intermountainhealthcare.org/services/wellness-preventive-medicine/live-well/move-well/healthy-hikes/find-a-hike/angels-landing/" target="_blank">Angel&rsquo;s Landing</a>.</p>
<p><strong>RELATED</strong>: <a href="https://intermountainhealthcare.org/blogs/2016/07/3-easy-hikes-to-help-you-get-moving-this-summer/" target="_blank">3 Easy Hikes to Help You Get Moving This Summer</a></p>
<p><strong>Bikes</strong></p>
<p>Utah has become a mecca of mountain biking including Moab and high up the Wasatch Front.&nbsp; A new feature has incorporated trails for bikes for people to explore. These trails can be paved or dirt, flat or major climbs, and skill can find a trail. </p>
<p>There are over a hundred trails listed so far for biking enthusiasts and a dozen solely for mountain bike trails. The distances vary to a few miles up to the 44 mile loop of <a href="https://intermountainhealthcare.org/services/wellness-preventive-medicine/live-well/move-well/healthy-hikes/find-a-hike/the-land-of-standing-rocks/" target="_blank">The Land of Standing Rocks</a> in Canyonlands National Park.</p>
<p>The bike trails provide the same information as the hike trails with maps, detailed description of the terrain and path, precautions and rules and regulations.</p>
<p><strong>Wheelchair Accessible Trails</strong></p>
<p>One of the newer updates has been identifying trails that people assisted with wheelchairs can use. There are several options based on the hiker&rsquo;s limitations: partial or fully accessible and if the person needs assistance of someone.</p>
<p>There are numerous paved trails through the Beehive State including areas such as Big Cottonwood Canyon, Davis Wetlands, and the Colorado River in Moab.</p>
<p><strong>Age Groups</strong></p>
<p>Along with a difficulty level description, from easy to strenuous, there is also kid-friendly search feature. Users can filter out any trails to provide a comprehensive list to involve children of all ages to participate.</p>
<p>This includes bike and hiking trails too. There are numerous trails that children will be fine getting out on and this is spread throughout the state as well.</p>
<p>For more information, visit the Intermountain LiVe Well <a href="https://intermountainhealthcare.org/services/wellness-preventive-medicine/live-well/move-well/healthy-hikes/" target="_blank">Healthy Hikes and Rides</a> website.</p>Fri, 04 Aug 2017 00:00:00 -0600{4C42E583-6DF1-4D1C-BB0D-EF380B7A3FDA}https://10.40.239.129/blogs/2017/08/wound-care/Wound Care: What To Do When You Get Home<h2>What is a chronic wound?</h2>
<p>A wound is any break in the skin or deep tissue. These will normally heal quickly. Wounds that do not heal very easily are called <strong>chronic wounds. </strong>Chronic wounds can result from:</p>
<ul>
<li>Surgical wounds that reopen</li>
<li>Skin that breaks down when there's too much pressure over a bony area</li>
<li>Injury to the feet or legs from poor circulation</li>
<li>Loss of circulation and feeling due to diabetes</li>
</ul>
<h2>Why isn't my wound healing faster?</h2>
<p>Bacteria (germs) could be the problem. It's easy for common bacteria from your skin to get inside an open wound. This is called <strong>contamination.</strong></p>
<ul>
<li>If bacteria are in your wound, but are <em>not </em>reproducing and <em>not </em>causing a problem, this is called <strong>colonization</strong>.</li>
<li><strong>Infection</strong> means the bacteria <em>are</em> reproducing, so there are a lot more of them. They are invading the soft tissue and preventing healing.</li>
</ul>
<p>Other factors that can slow the healing process include:</p>
<ul>
<li>Poor nutrition</li>
<li>Certain diseases, such as diabetes or diseases of the liver, kidney, or lungs</li>
<li>Certain treatments, such as chemotherapy or radiation</li>
<li>Smoking</li>
<li>Obesity</li>
</ul>
<h2>How can I help my wound heal?</h2>
<p>All wounds heal in the same way. First, new red tissue builds up in the bottom. Then new skin grows in from the edges and covers the red tissue. Your wound will heal fastest if you <strong>create the best conditions for new tissue to grow</strong>. This means keeping your wound clean, warm, and moist. Here are some tips: </p>
<ul>
<li><strong>Wash your hands</strong>. The most important thing you and your caregivers can do to prevent infection is wash your hands. You can use soap and water, or an alcohol-based hand rub. Wash before and after touching your wound.</li>
<li><strong>Keep a clean dressing on your wound</strong>. Dressings keep out germs and protect the wound from injury. They also help absorb fluid that drains from the wound and could damage the skin around it</li>
<li><strong>Be careful</strong>. Protect the wound from trauma or injury. Don&rsquo;t let anything touch it or bump it</li>
<li><strong>Eat right</strong>. Eating the right foods gives your body the building blocks it needs to heal.</li>
</ul>
<h2>Changing your dressing</h2>
<p>Keeping a clean dressing on your wound will help it heal. Your healthcare providers can show you how to change your dressing, and let you know how long to keep each dressing on. They will recommend specific products to use. Refer to the recommended document below for step-by-step instructions.</p>
<div style="margin-bottom: 15px; font-family: 'Open Sans', sans-serif; width: 100%; background: #f2f2f2; float: left; font-weight: bold; padding-left: 10px; border-left: #049 4px solid; display: block;">
<p>Recommended for you: <a href="https://intermountainhealthcare.org/ext/Dcmnt?ncid=520684503">Home Instructions for Wound Care</a></p>
</div>
<h2>Clean the wound</h2>
<p>After you remove the dressing, you may see a thick, yellow, gummy film over your wound. This is good. It means the dressing is keeping the wound moist, which helps it to heal. Gently wash it off when you change the dressing. Find steps for cleaning and applying new dressing <a href="https://intermountainhealthcare.org/ext/Dcmnt?ncid=520684503">HERE</a>.</p>
<h2>Eating to help you heal</h2>
<p>Having a wound puts extra demands on your body. To heal, you need more calories and more nutrients. Wounds heal faster if you get enough of the right foods &mdash; and if you don&rsquo;t, they heal more slowly. These guidelines will help promote the healing process:</p>
<ul>
<li><strong>Protein</strong>. Protein provides the building material for muscle and skin repair. It also helps boost immunity. Eat 3 to 4 servings per day. Good choices include lean meats, dried beans, tofu, nuts, seeds, cheese, yogurt and eggs.</li>
<li><strong>Carbohydrates.</strong> Carbohydrates supply the energy your body needs to heal. Good choices include whole grains, potatoes, rice, fruits and veggies, foods high in vtamin A and foods high in vitamin C.</li>
<li><strong>Milk and dairy products.</strong> These are good sources of both carbohydrates and protein. Unless your doctor says not to eat dairy, be sure to include at least 3 servings per day.</li>
<li><strong>Water.</strong> Water replaces fluid lost with draining wounds. Make sure you drink about 6 to 8 cups of liquids each day, unless your doctor tells you otherwise.</li>
</ul>
<h2>When should you call your healthcare provider?</h2>
<p>The following symptoms could mean that your wound is infected and you need to contact your healthcare provider: </p>
<ul>
<li>Increased pain at the wound site </li>
<li>Redness or swelling around or spreading out from the wound site </li>
<li>The wound site or surrounding area feels warm to the touch&nbsp;</li>
<li>Foul odor coming from the wound after the wound has been cleaned </li>
<li>Any change in color or amount of drainage from the wound </li>
<li>Fever or chills, nausea or vomiting</li>
</ul>
<div style="margin-bottom: 15px; font-family: 'Open Sans', sans-serif; width: 100%; background: #f2f2f2; float: left; font-weight: bold; padding-left: 10px; border-left: #049 4px solid; display: block;">
<p>Recommended for you: <a href="https://intermountainhealthcare.org/blogs/2017/06/to-connect-or-not-to-connect/">To Connect or Not to Connect</a></p>
</div>Fri, 04 Aug 2017 00:00:00 -0600{D45B94A6-9518-4FFE-8D39-2B417C4C6023}https://10.40.239.129/blogs/2017/08/ask-the-expert-answered-the-questions-that-kept-us-up-at-night/Ask The Expert Answered The Questions That Kept Us Up At Night<p><strong>Sleep Hygiene </strong></p>
<p>&ldquo;We need to cue our brains that it&rsquo;s time to go to sleep,&rdquo; said Wayne Woodward, a registered Polysomnographic Technologist for Intermountain&rsquo;s Utah Valley Sleep Center.</p>
<p>This is the beginning step in working on your insomnia, unrestful nights, explains Woodward. He suggests people work on powering down about an hour to 90 minutes before bedtime. Also, work on limiting the electronic screens before you need to rest &ndash; mobile, television, computer, anything.</p>
<p>&ldquo;Our bedroom is for sleep,&rdquo; said Woodward. &ldquo;So we need to get the TV out of the bedroom.&rdquo;</p>
<p>Here are several other items he recommends:</p>
<ul>
<li>Go to bed the same time each day &ndash; even on weekends and days off</li>
<li>Keep the room dark and cool</li>
<li>Avoid crucial conversations in bed &ndash; such as bills, schedules, work emails or any daytime-alerting activities.</li>
<li>Avoid vigorous exercise 2-3 hours before hand</li>
<li>Try light stretching before bed</li>
</ul>
<p><iframe width="560" height="315" src="https://www.youtube.com/embed/LldjX0WVzuE" frameborder="0"></iframe></p>
<p><strong>Sleep Apnea</strong></p>
<p>Apnea occurs when someone is not getting enough oxygen while sleeping. Breaths can be shallow or pause numerous times during the night which puts strain on the body, brain, and heart. Snoring can be a symptom but does not always mean apnea is occurring.</p>
<p>If you feel you or your loved ones might be suffering from apnea, contact a sleep specialist &ndash;there are options of tests to confirm if you have sleep apnea.</p>
<p>&ldquo;One is we can do an at-home test, which we provide the equipment which comes down to a belt across your chest, your belly, oxygen probe on your finger, and that is it,&rdquo; said Scott Strauss, physician assistant at Intermountain Healthcare Sleep Disorders Clinic at Riverton Hospital.</p>
<p>Not every test can be done in the house for those with heart issues, previous strokes, on certain medications and other ailments. &ldquo;Those kind of situations are going to require you coming into our lab,&rdquo; said Schauss.&nbsp; </p>
<p><strong>RELATED</strong>: <a href="https://intermountainhealthcare.org/blogs/2014/04/the-strain-of-sleep-apnea/" target="_blank">The Strain of Sleep Apnea</a></p>
<p><iframe width="560" height="315" src="https://www.youtube.com/embed/ROS2IIqA5nM" frameborder="0"></iframe></p>
<p><strong>Are CPAP machine masks uncomfortable?</strong></p>
<p>One of the most common treatments for sleep apnea are CPAP machines. Those devices luckily have gone through numerous technological advancements to be smaller and quieter. Becky Moyes, sleep specialist for Intermountain&rsquo;s Park City Specialty Sleep Clinic and Avenue&rsquo;s Sleep Clinic, joined the program to show off the newer devices and talk about the importance of proper placements on the head.</p>
<p>The devices usually have a power base with a water chamber that leads to a mask.</p>
<p>&ldquo;The water chamber provides humidification,&rdquo; Moyes said. &ldquo;We live in the desert so we need to have something that keeps us moist instead of it drying us out.&rdquo;</p>
<p>The masks once resembled gas masks, but now can have just two straps and small nose cupping. The idea behind CPAP is it forces the airways to stay open while you&rsquo;re asleep &ndash; keeping you consistently breathing, relaxed and well rested.</p>
<p>&ldquo;If you don&rsquo;t get enough sleep then you pay for it,&rdquo; Moyes said.</p>
<p><iframe width="560" height="315" src="https://www.youtube.com/embed/7BiITbAiGuw" frameborder="0"></iframe></p>
<p>The next KUTV Ask The Expert will be on August 8<sup>th</sup> from Noon to 5:30. It will take place at Park City Hospital and focus on Sports Injuries.</p>Thu, 03 Aug 2017 00:00:00 -0600{39044FEB-EA0F-452E-BCF8-38B040ABE5B8}https://10.40.239.129/blogs/2017/08/what-to-pack-for-a-healthy-picnic/What to Pack for a Healthy Picnic<p>When you&rsquo;re planning a picnic, you want to choose foods you can make ahead of time that store well and are easy to eat. Here are some healthier alternatives, so you can ditch the mayonnaise-based salads and other calorie-dense picnic standbys. </p>
<br />
<iframe width="560" height="315" src="https://www.youtube.com/embed/9p7aeTkm8HQ?rel=0&amp;showinfo=0" frameborder="0"></iframe>
<h3>Picnic main dishes</h3>
<ul>
<li>Create an entr&eacute;e salad. You can use a mason jar and layer your dressing, vegetables, greens and proteins. Just shake it up when you get to your destination.</li>
<li>Sandwiches and wraps are also great choices. Build a healthier one by using whole grains or even lettuce as a wrap. Try using avocados, hummus, or pesto as a spread and load up on veggies like cucumbers, tomatoes, sprouts, lettuce, shredded carrots, and green beans.</li>
</ul>
<p><strong>RELATED: <a href="https://selecthealth.org/blog/2017/07/how-to-plan-a-perfect-picnic/" target="_self">How to Plan A Perfect Picnic</a></strong></p>
<h3>Picnic side dishes</h3>
<ul>
<li>Fruit is very portable and great to include in your picnic. Try grapes, sliced watermelon, orange wedges, or strawberries. Use skewers for smaller berries, cantaloupe, and honeydew melon to make eating even easier.</li>
<li>Picnics are a great way to try new vegetable-packed salads. Heartier vegetables like broccoli, cauliflower, green beans, asparagus, cucumbers, celery, and cabbage hold up well and can be prepared beforehand. Instead of a mayonnaise base, try an oil-and-vinegar combo with some herbs to add more flavor.</li>
</ul>
<h3>Picnic beverages</h3>
<p>Water is the beverage of choice. Nothing beats ice-cold water, but these are some ideas for changing up your water routine:</p>
<ul>
<li>Sparkling water</li>
<li><a href="https://intermountainhealthcare.org/blogs/2017/07/how-infused-water-can-help-you-stay-hydrated/" target="_self">Infused water</a></li>
<li>Modified &ldquo;Agua Fresca&rdquo; without the sugar. Mix water with blended fruit for an even more intense flavor!</li>
<li>Unsweetened iced tea or other calorie-free beverage</li>
</ul>
<p>Keep an eye on high-sugar beverages like lemonade, juice, and alcohol.</p>Thu, 03 Aug 2017 00:00:00 -0600